Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Hearts Of Palm	9%	2%	89%

Macro Nutrients

	Canned Kidney Beans	Hearts Of Palm	Recommended Dietary Allowance
Energy	29% 840kcal	39.7% 1150kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	4.47% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	197% 256g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	237% 172g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	39.5% 15g	38g per day for Men 19-50 years
Protein	93% 52.2g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	623% 8.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	90% 360μg	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Hearts Of Palm	Recommended Dietary Allowance
Calcium	34% 340mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	716% 6.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	146% 11.7mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	129% 900mg	200% 1400mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	531% 18060mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	339% 37.3mg	11mg per day for Men 19-50 years
Water	21% 780g	18.8% 695g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Hearts Of Palm per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Hearts Of Palm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Hearts Of Palm:

• 1 kilogram of Canned Kidney Beans has 2.3 times more Vitamin B1, 1.5 times more Vitamin B9 and more Vitamin K than Hearts Of Palm.
• While 1 kg of Raw Hearts Of Palm contains 3.5 times more Vitamin B2, 2.2 times more Vitamin B3, 10.9 times more Vitamin B6, 6.7 times more Vitamin C and 25 times more Vitamin E than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• 1 kilogram of Hearts Of Palm have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Raw Hearts Of Palm have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Hearts Of Palm:

• 1 kilogram of Canned Kidney Beans has 1.9 times more Calcium, 2.7 times more Magnesium and 21.1 times more Sodium than Hearts Of Palm.
• While 1 kg of Raw Hearts Of Palm contains 4.8 times more Copper, 1.4 times more Iron, 1.6 times more Phosphorus, 7.6 times more Potassium and 8.1 times more Zinc than Canned All Types Kidney Beans.
• 1 kilogram of Hearts Of Palm lack sufficient amounts of Calcium
• Both Canned All Types Kidney Beans as well as Raw Hearts Of Palm lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 6.3 times more Omega 3, 2.9 times more Fiber and 1.9 times more Protein than Hearts Of Palm.
• While 1 kg of Raw Hearts Of Palm contains 1.4 times more Energy, 1.8 times more Carbohydrate and 9.3 times more Sugars than Canned All Types Kidney Beans.
• 1 kilogram of Hearts Of Palm provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Raw Hearts Of Palm provide inadequate amounts of Omega 6 in one kilogram.